By Susan MYKRANTZ

Squash is a delicious and versatile vegetable. Even though zucchini is typically the poster child for summer squash because of its prolific production, there are nine other types of summer squash. Chayote squash originated in Mexico. It isn’t one of the more common summer squash varieties but it can add interest to your recipe. It is low in calories and has a taste similar to that of a cucumber, making it versatile for grilling, sautéing, baking, soups or salads. Cousa squash is a short, squat squash is lighter in color than zucchini. It is a little sweeter and has a thinner skin. Cousa squashes are great for stuffing with rice and meat because of their shape.

Zucchinis are a year-round staple, but they hit their peak in the summer, giving them their well-earned classification as a summer squash. Green zucchini has thin skin and firm flesh. It has a mild flavor so it can be used in everything from muffins and breads to sautés and even as a substitute for pasta. The downside to zucchini is the fact that it can grow to the size of standard Dachshund, so stick to the smaller zucchinis for flavor and texture, Zucchini also comes in yellow, which sometimes gets it confused with yellow squash. But unlike yellow squash, yellow or golden zucchini doesn’t taper at the neck. Yellow zucchini is a little sweeter than green zucchini. It can be used the same way as green zucchini or you can combine the two for color. Luffa squash also known as loofah, is a unique variety of squash that can turn into a loofah if it gets too mature. When it gets too dry, the skin cracks away and the inside is wiry, scratchy, perfect for scrubbing. If you plan to use it in a recipe, it needs to be harvested early when it looks like a ridged zucchini. At that stage, they can be eaten raw or used in place of zucchini. Pattypan squash is a uniquely shaped squash in a variety of colors from yellow to green or a mix of the two. Their scalloped edges and crunch, make them a fun addition to your salad or saute. Round zucchini, also known as eight ball zucchini, has the same mild flavor and texture of green zucchini. Their short and wide size makes them ideal for stuffing, or anytime you’d use classic zucchini.

Yellow squash comes in two varieties: straight neck and crookneck. Crookneck squash has a bulbous bottom and slender, curved neck. Crookneck squash has larger seeds and a thicker, waxier skin. It’s harvested when it’s more mature to produce a curved neck. The unique shape makes it harder to slice into rounds. But if you dice it and toss it with other types of summer squash, it makes a colorful side dish. Straight neck yellow squash resembles crookneck squash with its tapered neck and bulbous base, but with a straighter neck. It also has a bumpy skin, and a pale white flesh. Yellow squash has more flavor and texture when it is harvested when it is no longer than six inches. It is a great compliment to zucchini and the uniform shape of straight neck squash makes it easy to slice for casseroles. Zephyr squash is a hybrid between yellow crookneck and yellow acorn squash. It is two toned in color; light green on the bottom and yellow on top. Zephyr squash is dense but easy to slice due to its shape and has a delicate flavor.

Squash is also a healthy vegetable because of the nutrients, organic compounds, minerals, and vitamins it contains. Squash contains minerals such as magnesium, manganese, potassium, copper, phosphorous, iron and calcium, as well as vitamin A, vitamins E, B6, C, niacin, thiamin, folate and pantothenic acid. Squash is a rich source of carotenoids, antioxidant compounds as well as an important anti-inflammatory. Squash offers several health benefits and helps in weight loss, heart health, improves immune system, cures ulcerative colitis, regulates blood pressure, eliminate premenstrual syndrome symptoms, transports nerve impulses and improvement in muscle contraction, prevents constipation, promotes healthy bones, helps with eye health, prevents asthma and improves blood circulation.

This time, Cook Simply is featuring several easy, tasty recipes highlighting summer squash. Enjoy and until next time, simply cook.

Pepper Sauce Zoodles with Chicken

3 boneless, skinless chicken breasts

1 1/2 teaspoon paprika, divided

1 1/2 teaspoon salt, divided

1/4 teaspoon cayenne pepper

2 1/2 tablespoons olive oil divided

1 medium onion, divided

1 red bell pepper, diced

1 green bell pepper, diced

4 fresh Roma tomatoes, diced

3 garlic cloves, minced

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon freshly ground pepper

4 zucchini, cut into Zoodles with a spiralizer

Dice chicken breasts and season with 1/4 teaspoon, salt, and cayenne pepper. In a large pan, sauté chicken in 1 tablespoon olive oil until the chicken is no longer pink in the center and the juices run clear. Remove the chicken to a bowl and set aside. In a medium pan add 1/1 tablespoon onions and green and red peppers. Cook on medium heat until the peppers and onions are tender. Add tomatoes, garlic, basil, oregano, 1 teaspoon paprika, 1/2 teaspoon black pepper and 1 teaspoon salt. Simmer on low for 5 minutes, stirring frequently. Add 1 tablespoon olive oil to the large pan. Heat to medium heat and sauté zoodles, 3 to 5 minutes. Top zucchini zoodles with chicken and pepper sauce. Serves 6.

Source: Kentucky Plate it Up

Lemon Chicken with Summer Squash

2 small zucchini or squash, sliced, about 4 cups

1 lemon, juice and zest

1 teaspoon dried oregano

1 1/2 pound chicken thighs

2 tablespoons olive oil

4 cloves garlic, minced

1 1/2 tablespoons caper

1 cup Arborio rice

Preheat the oven to 400 degrees. In a small bowl, toss squash with lemon juice and oregano. Season with salt and pepper. Set aside. Season chicken on both sides with salt and pepper. Heat oil in large ovenproof skillet over medium heat. Add chicken and brown on both sides. Remove to a plate and cover. Add onion to skillet and cook for 2 minutes. Rinse and drain capers. Add garlic and capers and cook for 1 minute. Stir in lemon zest, rice and broth. Nestle browned chicken in rice and top with squash. Cover, bring to boil and transfer to oven. Bake for 30 minutes. Remove lid and continue to bake for 10 more minutes until liquid is absorbed. Let rest for 5 minutes before serving.

Tilapia with Summer Vegetable Packets 

1 pound tilapia fillets, cut into 4 equal portions

1 cup quartered cherry, or grape tomatoes

1 cup diced summer squash

1 cup thinly sliced red onion

12 green beans, trimmed and cut into 1-inch pieces

2 tablespoons lemon juice

¼ cup pitted and coarsely chopped black olives

1 tablespoon chopped fresh oregano

1 tablespoon extra-virgin olive oil

1 teaspoon capers, rinsed

1/2 teaspoon salt, divided

½ teaspoon freshly ground pepper, divided

Preheat grill to medium. (No grill? See Oven Variation, below.)

Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.

To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.

Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.

Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.

Oven Variation: Preheat oven to 425 degrees F. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on high until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.

Vegetarian Casserole

Cut two tomatoes in 1/2 inch pieces and cook until tomatoes are liquid. Add 5 sliced mushrooms and 3 small zucchini, sliced in 1/4 inch slices. Add 1/2 teaspoon each basil, thyme, oregano and salt, dash of pepper. Cover and cook until squash is tender, about 10 minutes.

Quick Summer Squash Pickles

3 medium zucchini (about 1 quart) cut in ¼-inch slices

2 medium onions, thinly sliced

1 medium green or red peppers, diced

2 tablespoons salt

1/4 teaspoon alum (mix with salt)

Layer vegetables in a large bowl, sprinkling with salt and alum mixture over each layer. Weight down and refrigerate 4 hours. Rinse well under cold running water. Drain well on paper towels.

In a large pan, combine the following:

1 1/4 sugar

1 1/4 cup cider vinegar

1 1/2 teaspoon mustard seed

1/4 teaspoon celery seed

1/2 teaspoon turmeric

1/8 teaspoon cinnamon

Bring the mixture to a boil, stirring. Simmer uncovered for 10 minutes. Stir in vegetables and bring just to a boil, stirring gently, do not cook. Cool, cover and refrigerate overnight. Makes 3 cups. Will keep for several weeks in the refrigerator.